I found a bunch of warm up routines for myself. I will post what I do in a little bit. I want to gather all the pics for them. Since doing them the last few days, I have been feeling better with my knees. I also have been more diligent with icing my knees after my workouts and/or at night. Seems to be helping. Got a text back from friend who knows a pain doc. If I can get him a couple of patients he will do my knees for no charge.

GHR - 5x5

I found a youtube clip of how you are technically supposed to do these. I have been doing them with my knees nearly on top of the pad. For the last few weeks I have been feeling like my hamstrings have been strained. This way I have been watching has the thighs moreso on the pads. I will try them next week

I used a knee wrap for this on the left knee. Needed some extra stabilization. Also, when I got done I felt like my legs were going to cramp up. I was breathing HARD after this. I think I may just sleep quite well tonight!!!!

Clean & Jerk 8 x 3 80% of 1RM (155#)My max from a month or ago was 205#, so I was supped to go heavier but my shoulders just are so damn sore. Plus I am workign on getting my hip drive into the movement.

Gymnastic3 x 10 Ring Dips BW

Conditioning

20 Pushups15 Thrusters (start with 55lbs, every round add 5lb to each side. Last round you will have 95# on bar)10 Burpees

5 Rounds for time = 13:34

I had another fucking Doctor meeting. So, I left after my gymnastic movement. I came back for my conditioning. This one KICKED my ass. I was sucking wind for about 15 mins afterwords. I challenge ANYONE to do that and say this shit is easy. The shoulders are officially sore, and not in a good way. I jacked my neck up yesterday doing god-knows-what. So, today it was a little challenging trying to do some of these things.

Dynamic Bench (LIGHT) 10x2 135#Had to take it easy for this one today. Shoulder is NOT fucking good. Not sure if the neck/trap shit is making the shoulder hurt or its two different things. With this one, eccentric must me 2 - 3 legit seconds. Pause at chest. Then explode up. Rest 15 - 20 seconds between sets.

Dynamic Squats 10 x 3 @ 225# Really warmed up, and was going to work heavier but after a few sets I came back down to 225#. Then the 225# felt VERY light and worked on speed off of box

Dynamic Deadlifts 10 x 3 @ 315#Main thing here is that I brought the bar down to complete stop and then went. Kind of like the difference between a kipping pullup and a deadhang one

GHR 5 x 5

Conditioning

30 Lunges (per leg)30 Side stepping squats (i.e. side step, then squat. NOT a side lunge)30 Skip Lunges30 Reverse Lunges

10 Min AMRAP = 2!!!!!This was truly a retarded conditioning. The squatting + deadlifts do NOT lend themselves to being able to do lunges and the sort. Well, the knees took a beating today. I am done icing and am going to bed.

guy at my job execise for him is mountain/trail biking intense he goes to crazy mountains/trails like arizona ,,well he did a workout intro your type of training and he was fried ,,told him to stick to it and get in shape and good for his biking,,,how are you feeling joint wise and hand issue ok,,

guy at my job execise for him is mountain/trail biking intense he goes to crazy mountains/trails like arizona ,,well he did a workout intro your type of training and he was fried ,,told him to stick to it and get in shape and good for his biking,,,how are you feeling joint wise and hand issue ok,,

Hand is going ok. Left shoulder is ok. When I say ok, I am saying there is some pain and I will have to take it easy for a while. I actually haven't taken my HRT shot in about a month. I got pissed at my doctors office when they said my levels were 1500. WTF? I tried to explain (calmly at first) that they drew blood about 30hrs post shot. Ummm. Doesn't take an endocrinologist to realize they fucked up. When I got real shitty with them (trust me, VERY warranted) and demanded a call from the Doctor, I got a nice discharge letter from their office. So, FUCK THEM. I am telling all my patients who I have referred to them to go somewhere else. They have received slightly similar shitty customer service.

Hand is going ok. Left shoulder is ok. When I say ok, I am saying there is some pain and I will have to take it easy for a while. I actually haven't taken my HRT shot in about a month. I got pissed at my doctors office when they said my levels were 1500. WTF? I tried to explain (calmly at first) that they drew blood about 30hrs post shot. Ummm. Doesn't take an endocrinologist to realize they fucked up. When I got real shitty with them (trust me, VERY warranted) and demanded a call from the Doctor, I got a nice discharge letter from their office. So, FUCK THEM. I am telling all my patients who I have referred to them to go somewhere else. They have received slightly similar shitty customer service.

Yeah, I sat with my business partner in this douchebag's office and we talked about doing some cross marketing. So, I asked how much an exam would be so I could transfer my script to him (HUGE fucking mistake). He mentioned about $100 (so much for professional courtesy). No problem. It was less than the $300 or so I paid my original Dr.

I downloaded the intake forms. I used a PDF editor to put all my info in (so my info would be VERY legible...this is relevant later) and then emailed it back and got a confirmation from the office manager that she got it. Here's how my first day went:

1) They gave me intake forms. When I mentioned I emailed them, they said they don't have them (wow). After about 10 mins they found them.

2) I asked REPEATEDLY if I would be able to continue with the way my script was being handled. I would get the test cyp in the mail and I would inject myself. They like to have someone come in every 9 - 10 days and get injected (hmmm...extra money for office visit anyone?). I asked the front and they said talk to the nurse. I talked to the nurse and she said talk to the doctor. Again, I stressed that I didn't want to go through with the exam and incur a bill if I couldn't do it the way I had been doing it.

3) I am talking to the doctor and his cell phone goes off with a text message (I know the sound). This mother fucker takes his cell phone out and starts replying. I am starting at him in amazement. I bluntly say to him "Would you like me to step outside so you can take care of this?" He declines and we go back to talking about...NOTHING. He says there shouldn't be a problem with doing the shots on my own after I describe just how regimented I am. My shots are at the exact same time (give or take 15 mins) every sunday night. He goes on and on about how I have to have a PSA and EKG done every three mos. Thats how its supposed to be done (can you say more and more money for him?)

4) I talk to the nurse who is doing my blood test about the test levels and she is shitty with me. She gives me a paper script they print out and I ask if she can call it in to the place when I order from . She gets REAL shitty with me and starts talking down to me about how the drug is a class III drug and I have to hand this to the pharmacist. I snip back at her that I have been getting my shit for the last year or so from a place out of madison and does she expect me to drive up there as I have never had to drive up there before. I also ask how places like walgreens fills prescriptions when you are on vacation if you dont have the script with you and you need something. She shuts up.

5) I walk to the front desk and they tell me it will be $475!!!! WTF. I melt down. I don't yell, but i lean forward and in a calm, even tone that I have had enough. I tell them it was discussed what my charge will be. I tel them I have an office and that I have never treated a patient like I was treated that day. After some back and forth with a phone call to the one office manager who was in on the initial meeting she comes back and says the whole thing will be $130. UNFUCKING REAL

6) Finally...in October I get a 'past due' phone call from the office. I NEVER got my bill from them. After some back and forth, I come to find that they never put my address in right!!! HOLY FUCK!!! The woman who put it in turned a "7" into a "1". They don't look the same and they aren't even close on the keyboard.

Well, thats just the first visit. I could tell you all about my EKG and subsequent need for an echocardiogram and ultrasound, but it would only serve to piss me off. I got a letter from that office with a bill for $896. FUCK THEM. Take me to collections...I could really give a shit. I am writing a letter and will put it on my credit bureau that I had a trade of service with them.

krank u look great,and are strong,virile,pretty much healthy at 43 other than wrist/hand issues ,,is it really worth the aggravation for the hrt right now,you were a great natural bber and i'm sure holding enough size at ur age to maintain cruise no?i like you as a poster and such so i'm not trying to pry into your life/regimine...

Yeah, the log has been lacking as of late. Mucho shit going on with family. Since last week wednesday I have had a couple of workouts interrupted by phone calls regarding my mom. Not going into it, and I am not the douche I used to be where I would shut my phone off no matter what. Anyway, I am working on some programming for myself that will have me pseudo prepared for the Reebok Games this summer. I am not going to actually compete, but I will prep as if I am and see how I do compared to other Masters competitors.

I still have a little wrist bullshit going on. I am going for knee consult next week (maybe a shot...who knows), and I am still dealing with the left shoulder. Fuck me. So, this is how my programming is going to be laid out...

I will be doing something that is based more off of a "feel" for that day. Most periodization is based off a 1RM and then you have to do that percentage on that day regardless of what you feel like. So, I found something that is set up like this:

Ex:Clean and Jerk: 5RM - 90% 3x5 (This means work up to a good 5RM then do 3 sets of 5 reps with 90% of that)